{"id":29261,"date":"2022-03-10T23:01:21","date_gmt":"2022-03-10T23:01:21","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=29261"},"modified":"2024-12-09T17:11:44","modified_gmt":"2024-12-09T17:11:44","slug":"post-workout-smoothie-recipes","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/post-workout-smoothie-recipes\/","title":{"rendered":"How to Create the Perfect Post-Workout Smoothie, Plus An RD\u2019s Top Recipes"},"content":{"rendered":"<p><em>Here\u2019s the deal: Recovery is just as important as actually working out. Help your body repair itself with these five post-workout smoothie recipes, created by HUM dietitian Chelsey Amer, MS, RDN, CDN.<\/em><\/p>\n\n\n<p>Getting to the gym (or <a href=\"https:\/\/www.humnutrition.com\/blog\/online-fitness-programs\/\" target=\"_self\" rel=\"\">your living room floor<\/a>) to complete your workout is just one part of the equation to get in great shape. Factors like <a href=\"https:\/\/www.humnutrition.com\/blog\/when-is-the-best-time-to-exercise\/\" target=\"_self\" rel=\"\">workout timing<\/a>, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-often-should-you-exercise\/\" target=\"_self\" rel=\"\">how often you exercise<\/a>, and what you eat before your workout all play a role in how effective your fitness routine is. But arguably most important, is what you eat to help your muscles recover <em>after<\/em> your sweat session.\u00a0<\/p>\n\n\n<p>Optimizing your <a href=\"https:\/\/www.humnutrition.com\/blog\/workout-recovery\/\" target=\"_self\" rel=\"\">post-workout recovery<\/a> is necessary to help you get the most out of your workout, and nutrition is a key component because you break down and deplete your muscles while working out. During exercise, <a href=\"https:\/\/academic.oup.com\/bjaed\/article\/4\/6\/185\/314696\" target=\"_blank\" rel=\"noreferrer noopener\">your muscles<\/a> first use their preferred fuel source, glycogen, which is the storage form of carbohydrates. Further, exercise breaks down your muscle proteins, so, replenishing your carbohydrate stores and consuming <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> soon post-workout is crucial to help build muscle and optimize your performance during your next workout. The answer? A well-rounded post-workout smoothie. It\u2019s a simple and easy way to ensure you get all the nutrients you need after your sweat sesh.\u00a0<\/p>\n\n\n<p>Keep reading to learn what to put in a post-workout smoothie\u2014and to see five of the best post-workout smoothie recipes.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-nutrients-do-you-need-post-workout\">What Nutrients Do You Need Post-Workout?<\/h2>\n\n\n<p>While many workout aficionados sip protein shakes post-workout, don\u2019t skimp on your carbs. Carbohydrates are essential to replenish your glycogen stores.\u00a0<\/p>\n\n\n<p>Experts recommend consuming both carbs and protein within <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18834505\/\" target=\"_blank\" rel=\"noreferrer noopener\">two to three hours<\/a> of your workout in a three to one ratio to:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Boost protein and muscle synthesis<\/li><li>Prevent muscle breakdown<\/li><li>Replenish carbohydrate (glycogen) stores<\/li><li>Improve overall muscle recovery<\/li><\/ul>\n\n\n<p>The exact quantity of carbohydrates and protein to consume post-workout will vary based on your workout intensity and goals. Experts recommend the following <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18834505\/\" target=\"_blank\" rel=\"noreferrer noopener\">guidelines<\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>0.5\u20130.7 grams of carbohydrates per pound of body weight (1.1\u20131.5 grams\/kg)<\/li><li>0.14\u20130.23 grams of protein per pound of body weight (0.3\u20130.5 grams\/kg)<\/li><\/ul>\n\n\n<p>For instance, if you weigh 150 pounds experts suggest consuming 75-105 grams of carbohydrates and 21-34.5 grams of protein as soon as possible after your workout.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-post-workout-smoothies-are-ideal-for-recovery\">Why Post-Workout Smoothies are Ideal for Recovery<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength?utm_source=blog+images&amp;utm_medium=direct&amp;utm_campaign=post_workout_smoothie\"><img data-dominant-color=\"5ac9ab\" data-has-transparency=\"false\" style=\"--dominant-color: #5ac9ab;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/workout-recovery-core-strength.jpg\" alt=\"workout recovery core strength\" class=\"wp-image-29298 not-transparent\"\/><\/a><\/figure><\/div>\n\n\n<p>If focusing on post-workout nutrition seems like one more thing to add to your growing to-do list, keep in mind that it doesn\u2019t have to be complicated. Smoothies are the perfect post-workout fuel because they\u2019re quick and easy to make, delicious, and customizable.<\/p>\n\n\n<p>Building the perfect post-workout smoothie is all about following a simple formula. Ideally, you want to include one food from each of the following categories for optimal recovery support and satisfaction:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Protein<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">Healthy Fats<\/a><\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">Fiber<\/a><\/li><li>Recovery \u201csuperfoods\u201d<\/li><li>Creamy boosters<\/li><\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-protein\">Protein<\/h3>\n\n\n<p>Protein is necessary post-workout to help repair muscles, prevent muscle breakdown, and boost protein synthesis in your muscles.<\/p>\n\n\n<p>Ideally, you want to aim for at least 20 grams of protein post-workout. The easiest way to boost the protein content of your smoothie is with protein powder, like <a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" target=\"_self\" rel=\"\">HUM Nutrition\u2019s Core Strength<\/a>. Core Strength is an easy-to-digest low <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/\">FODMAP<\/a> protein powder with all essential amino acids to support muscle recovery and growth.<\/p>\n\n\n<p>Other protein sources that can easily be added to your smoothie include:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Greek yogurt (20 grams per 1 cup)<\/li><li>Cottage cheese (28 grams per 1 cup)<\/li><li>Silken tofu (10 grams per 8 ounces)<\/li><li>Milk (8 grams protein per cup) or unsweetened soy milk (12 grams per cup)<\/li><li>Hemp seeds (~10 grams protein per 3 tablespoons)<\/li><\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-healthy-fats\">Healthy Fats<\/h3>\n\n\n<p>If you\u2019ve ever made a post-workout smoothie and gotten hungry 30 minutes later, you may be skimping on fat. <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\" target=\"_self\" rel=\"\">Healthy fats<\/a> are a great addition to your post-workout smoothie to boost satisfaction, satiety, and staying power.\u00a0<\/p>\n\n\n<p>Here are some options to add to your post-workout smoothie:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Peanut butter<\/li><li>Chia seeds<\/li><li>Flax seeds<\/li><li>Sunflower seed butter<\/li><li>Avocado<\/li><\/ul>\n\n\n<p>Add 1 tablespoon of your favorite.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-fiber\">Fiber<\/h3>\n\n\n<p>Fiber is a type of non-digestible carbohydrate that helps stabilize your blood sugar and keeps you full. For recovery post-workout, carbohydrates, including fiber-filled carbohydrates, help you restore your body\u2019s <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18834505\/\" target=\"_blank\" rel=\"noreferrer noopener\">glycogen stores<\/a>. This is especially important after a high-intensity training session to repair your muscles for your next workout.<\/p>\n\n\n<p>Fiber-filled foods are digested slowly so they will also keep you fuller for longer. Include at least one of these fiber-filled foods in your post-workout smoothie:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fruit, including berries, bananas, mango, kiwi, etc.&nbsp;<\/li><li>Vegetables like spinach, kale, cauliflower, zucchini, or beets<\/li><li>Seeds, like chia seeds or flax seeds<\/li><li>Oats<\/li><\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-recovery-superfoods\">Recovery \u201cSuperfoods\u201d<\/h3>\n\n\n<p>Well-known recovery \u201csuperfoods\u201d can help ease muscle soreness and aid muscle recovery. These <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-muscle-recovery\/\" target=\"_self\" rel=\"\">foods for muscle recovery<\/a> are high in antioxidants, which help fight <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a>.<\/p>\n\n\n<p>Beets, tart <a href=\"https:\/\/www.humnutrition.com\/blog\/are-cherries-good-for-you\/\">cherries<\/a>, watermelon juice, and omega-3-rich foods are all great options.<\/p>\n\n\n<p>Many studies have shown that tart cherry juice or consuming tart cherries can enhance recovery and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7996379\/\" target=\"_blank\" rel=\"noreferrer noopener\">ease muscle damage<\/a> caused by exercise. Similarly, beets contain dietary nitrates that help improve blood flow to muscles and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4997419\/\" target=\"_blank\" rel=\"noreferrer noopener\">help expedite muscle recovery<\/a>.<\/p>\n\n\n<p>An emerging post-workout recovery \u201csuperfood\u201d is also watermelon. It\u2019s packed with amino acid L-citrulline, which has been shown to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23862566\/\" target=\"_blank\" rel=\"noreferrer noopener\">boost nitric oxide production<\/a>. This improves blood flow to the muscles.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-creamy-boosters\">Creamy Boosters<\/h3>\n\n\n<p>For the tastiest smoothies, adding a creamy booster is a must. Creamy boosters enhance the mouthfeel of your smoothie, and they add volume, making your smoothie more satisfying.<\/p>\n\n\n<p>Here are some awesome options for your post-workout smoothie:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Frozen banana<\/li><li>Frozen cauliflower rice (you can\u2019t detect the cauliflower taste!)<\/li><li>Frozen zucchini<\/li><li>Avocado (also a healthy fat, as mentioned above)<\/li><\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-ideal-post-workout-smoothie-recipes\">5 Ideal Post-Workout Smoothie Recipes<\/h2>\n\n\n<p>Ready to try a post-workout smoothie after your next sweat session? These recipes are designed to help you refuel fast so you can get on with your day.<\/p>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-1\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-strawberry-chocolate-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"post workout smoothie strawberry chocolate\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-strawberry-chocolate-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-strawberry-chocolate-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"514f4f\" style=\"--dominant-color: #514f4f;\" \/>\n\t\t\t<h2 id=\"chocolate-covered-strawberry-smoothie\" class=\"mb-4\" itemprop=\"name\">Chocolate-Covered Strawberry Smoothie<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Help your muscles repair with this dessert-inspired smoothie packed with flavor, antioxidants, and protein. <\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"hidden\" itemprop=\"prepTime\" content=\"P0DT0H0M\">PREP<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"cookTime\" content=\"P0DT0H0M\">COOK<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"2\">SERVES<br>2<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup milk or milk alternative<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup frozen strawberries<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 dates<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 cups baby spinach<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 scoops chocolate protein powder<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 avocado<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Blender<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-1\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Combine all ingredients in a high-powered blender and blend until smooth.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Enjoy immediately!<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-03-10T23:01:21+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Body,Fitness,fitness,smoothie recipes,Smoothies,workout\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"4\">\n\t\t<meta itemprop=\"reviewCount\" content=\"2\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-2\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-tropical-green-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"post workout smoothie tropical green\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-tropical-green-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-tropical-green-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"a2ac94\" style=\"--dominant-color: #a2ac94;\" \/>\n\t\t\t<h2 id=\"tropical-green-smoothie\" class=\"mb-4\" itemprop=\"name\">Tropical Green Smoothie<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Visit the tropics after your workout with this post-workout recovery smoothie. Our favorite part? The coconut water will help replace your electrolytes after a sweaty gym session.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"hidden\" itemprop=\"prepTime\" content=\"P0DT0H0M\">PREP<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"cookTime\" content=\"P0DT0H0M\">COOK<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"2\">SERVES<br>2<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup coconut water<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 frozen banana<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup chopped pineapple<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 cups baby spinach<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tablespoons almond butter<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup 2% plain Greek yogurt<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 scoops Core Strength<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Blender<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-2\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Combine coconut water, banana, pineapple, spinach, almond butter, yogurt, and Core Strength protein powder in a blender.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Blend until smooth.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-03-10T23:01:21+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Body,Fitness,fitness,smoothie recipes,Smoothies,workout\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"4\">\n\t\t<meta itemprop=\"reviewCount\" content=\"2\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-3\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-vanilla-cherry-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"post workout smoothie vanilla cherry\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-vanilla-cherry-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-vanilla-cherry-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"505a4c\" style=\"--dominant-color: #505a4c;\" \/>\n\t\t\t<h2 id=\"vanilla-cherry-smoothie\" class=\"mb-4\" itemprop=\"name\">Vanilla Cherry Smoothie<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Help your muscles repair after a tough workout with this vanilla cherry smoothie, packed with recovery superfoods, like tart cherry juice, beets, and protein powder. To help speed up prep, look for pre-steamed and peeled beets available in the produce section.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"hidden\" itemprop=\"prepTime\" content=\"P0DT0H0M\">PREP<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"cookTime\" content=\"P0DT0H0M\">COOK<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/4 cup tart cherry juice or pomegranate juice<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup unsweetened vanilla almond milk<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup fresh or frozen pitted cherries<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 small beet, peeled and steamed<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/4 cup oats<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tablespoon chia seeds<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 scoops Core Strength protein powder<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Blender<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-3\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Combine tart cherry juice, almond milk, cherries, beet, oats, chia seeds, and protein powder in a blender.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Blend until smooth.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-03-10T23:01:21+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Body,Fitness,fitness,smoothie recipes,Smoothies,workout\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"4\">\n\t\t<meta itemprop=\"reviewCount\" content=\"2\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-4\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-green-smoothie-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"post workout smoothie green smoothie\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-green-smoothie-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-green-smoothie-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"718f53\" style=\"--dominant-color: #718f53;\" \/>\n\t\t\t<h2 id=\"classic-green-smoothie\" class=\"mb-4\" itemprop=\"name\">Classic Green Smoothie<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Looking for a healthy post-workout smoothie? You can never go wrong with a classic green smoothie. Customize your green smoothie with any greens you have on hand (fresh or frozen), any type of milk, and any nut or seed butter.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"hidden\" itemprop=\"prepTime\" content=\"P0DT0H0M\">PREP<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"cookTime\" content=\"P0DT0H0M\">COOK<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1  gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3\/4 cup milk <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 small frozen banana<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tablespoon nut\/seed butter<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 cups baby spinach<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 scoops Core Strength protein powder<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-4\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add milk, banana, nut\/seed butter, baby spinach, and protein powder to a high-powered blender. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Blend until smooth.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-03-10T23:01:21+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Body,Fitness,fitness,smoothie recipes,Smoothies,workout\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"4\">\n\t\t<meta itemprop=\"reviewCount\" content=\"2\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-5\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-antixoidant-blend-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"post workout smoothie antioxidant blend\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-antixoidant-blend-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/post-workout-smoothie-antixoidant-blend-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"a18e8f\" style=\"--dominant-color: #a18e8f;\" \/>\n\t\t\t<h2 id=\"antioxidant-powerhouse-smoothie\" class=\"mb-4\" itemprop=\"name\">Antioxidant Powerhouse Smoothie<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Boost your antioxidant intake and help your muscles repair with this powerhouse post-workout smoothie! You won\u2019t even taste the frozen riced cauliflower, but the thick texture means you can enjoy this smoothie with a spoon!<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"hidden\" itemprop=\"prepTime\" content=\"P0DT0H0M\">PREP<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"cookTime\" content=\"P0DT0H0M\">COOK<br>0 minutes<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/4 cup pomegranate juice<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup milk, unsweetened soy milk, or almond milk<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup 2% Greek yogurt<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup frozen mixed berries<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup frozen riced cauliflower<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tablespoons flaxseeds <\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Blender<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-5\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add pomegranate juice, milk, yogurt, berries, riced cauliflower, and flaxseeds to a high-powered blender.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Blend until smooth.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Chelsey Amer\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian Nutritionist, Certified Dietitian\/Nutritionist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-03-10T23:01:21+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Body,Fitness,fitness,smoothie recipes,Smoothies,workout\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"4\">\n\t\t<meta itemprop=\"reviewCount\" content=\"2\">\n\t<\/div>\n\t<\/div>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 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leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Here\u2019s the deal: Recovery is just as important as actually working out. Help your body repair itself with these five post-workout smoothie recipes, created by HUM dietitian Chelsey Amer, MS, RDN, CDN. Getting to the gym (or your living room floor) to complete your workout is just one part of the equation to get in [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":29282,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[177,410,1025,755],"coauthors":[21971],"class_list":["post-29261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-fitness","tag-smoothie-recipes","tag-smoothies","tag-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Dietitian-Approved Post-Workout Smoothie Recipes | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"You just crushed your workout, and now it\u2019s time to refuel. 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